Sprouts are low in calories and low on the glycemic index, making the high return for your investment worth the initial time and money spent. Only a few dollars and a few easy days will provide you with a number of fresh, nutrient-rich meals or snacks.

So start the New Year right and sprout some delicious seeds, legumes and grains today!

*From the USDA Nutritional Database.

How to grow sprouts:

hydroponic jar, bag or basket method

SUPPLIES

1. Wide mouth glass jars
2. Screens or cheesecloth to cover the opening of the jar
(cut the screen to fit well over the jar’s mouth – usually about a 6’’ square)
3. Strong rubber bands to secure screen
4. Organic seeds, legumes and grains are sold at most health food stores.*

LEGUMES

GRAINS

*You can find organic legumes and grains at most stores (as long as they are not split they will sprout.)

Sprouting directions continued:

SOAKING

Inspect seeds and remove any that are broken. Place them in a jar, rinse and drain.
Fill with spring or filtered water, about 2–3 inches above seeds or legumes.
Soak overnight, approximately eight hours. After eight hours, drain water.

RINSING & DRAINING

Rinse soaked seeds. Place jars, with the screen/cheese cloth securely fashioned on top, on a rack or in a bowl (mouth down) at a 45 degree angle so it can continue to drain and allow air to circulate. Make sure the seeds are not totally covering the mouth of the jar as this will block the air flow and cause the seeds to spoil.

Cover with a towel to keep dark for the first couple of days. This will ensure germination. Rinse and drain 2–3 times a day. Legumes and grains do not need sunlight and will be ready in 1–2 days when the sprout tail is 1/8 inch long. For unhulled seeds, such as alfalfa, clover and radish, continue rinsing and draining for 2–3 more days and place in indirect sunlight until the leaves are deep green.

HARVEST

To harvest grains and legumes, just rinse and serve. For unhulled seeds and some legumes (such as mung beans), place in a container and submerge the sprouts until the hulls rise to the surface. Skim them off and place sprouts back in the jar to drain. Refrigerate all sprouts after they are fully sprouted to maintain freshness. They will last 5–7 days when refrigerated. Once wheat berries are sprouted, they can be used to make uncooked Essene breads and other healthy treats.

How to grow planted sprouts:

SUPPLIES

1. Organic seeds (sold at most health food stores)
2. Healthy soil
3. Garden flats or cafeteria trays with holes
4. Box or basket with holes to drain, or gutters around the side
5. Strainer or screening material for rinsing seeds before planting

SOAKING, RINSING & DRAINING

Inspect seeds and remove any that are broken. Place them in a jar, rinse and drain.
Fill with spring or filtered water, about 2–3 inches above seeds. Soak for 12 hours.
Rinse and drain 2–3 times a day for 1–2 days until the sprout shoot is growing.

SOIL PREPARATION

A good mix is 75% topsoil & 25% peat moss or 50% top soil, 25% peat moss and 25% compost. A prepared vegan-organic potting soil can also be used. A small amount of fresh sand, rock dust, kelp/seaweed or other veganic fertilizer adds to the potency of the sprouts. Mix soil in a bucket or box, and fill trays at least one inch thick with soil.

PLANTING & GROWING

Sow seeds onto soil and spread out. Seeds should touch, but not be bunched on top of each other. Water them daily and cover with shade cloth or towel. After three days, uncover and put in indirect sunlight. More sun = larger leaves.

HARVESTING

Harvest 5–8 days from planting when sprout is just over 2 inches tall with deep green leaves. Harvest with a serrated knife or scissors, trying not to pull plants up by the roots. Remove hulls with fingers. Brushing the tops of the sprouts with your hands before harvesting helps to remove the hulls.

SOLVING POSSIBLE PROBLEMS

Mold may grow if the seeds are too damp, planted too closely or have poor ventilation. Use a shade cloth to cover instead of towels or newspaper and water less. A sparse crop can happen if the seeds were soaked too long or not watered properly. Pale sprouts may be caused by insufficient sunlight.